Fat around the stomach area is linked to an increased risk for cardiovascular disease when compared to fat stored in other areas of the body. If you are striving to reduce excess abdominal fat, watch your overall calorie intake, engage in physical activity and reduce your intake of saturated and trans fats. There are some necessary and healthy fats you should include in your diet.
Essential Fat
Contrary to popular belief, not all fats are bad. The body needs fat to perform a range of functions, such as protecting and insulating organs, absorbing the fat-soluble vitamins A, D, E and K and supplying energy for aerobic exercise and daily metabolic processes. Fat provides 5 more calories per gram than protein and carbohydrate. A diet with excess calories can lead to weight gain, resulting in unhealthy abdominal fat.
Recommendations
The United States Department of Agriculture, which sets nutritional guidelines for Americans, recommends obtaining 20 to 35 percent of daily calories from fat. If you consume 2,000 calories per day, this amounts to 44 to 77 g of fat per day. For maximum health benefits, keep fat intake on the lower end of this spectrum.
Findings
If you follow a diet intended to reduce fat, focus on consuming a range of mono- and polyunsaturated fats from food sources such as seeds, nuts and seed oils. A 2008 study from "The American Journal of Clinical Nutrition" concluded that fats from coconut oil, palm oil and other medium-chain triglycerides were linked to greater reductions in fat mass. These types of fats might help reduce abdominal mass.
Diet
While it is not possible to “spot reduce” or lose weight from just one targeted area of the body, incorporating healthy sources of fat into your diet can help with overall weight loss, which in turn helps to control belly fat. According to "Fitness" magazine's website, fats from fish such as salmon, tuna and mackerel help speed up metabolism to burn body fat. Other foods that might help control stomach fat include blueberries, nuts and whole grains like quinoa.
References
- "The American Journal of Clinical Nutrition"; Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil; Marie-Pierre St-Onge, et al.; March 2008
- American Dietetic Association; "Waist Management" Is an Important Part of Every Man's Health; June 2011
- Fitness: The 10 Best Foods for Flat Abs
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